Ask the Sports Nutritionist

Question: What are your recommendations for pre, and during-ride nutrition? It seems to me that riding long climbs (like a Tourmalet, etc) or long fast pace sections when you are 90kg is taking more energy than we can provide. Is there something else we can provide for food/drink or have them stop more frequently?...Read more »

Question: What’s the best pre-race meal for gluten-free, dairy-free, sugar conscious athletes? Also, what’s the best endurance food (on the bike) for same athlete? Kelli’s Answer: Hi Shelly, thanks so much for your question! Here’s some good pre-training, during training, and recovery foods (all gluten-free, dairy-free, and utilizing different sugars appropriately) – pick what...Read more »

Question: I’ve heard kids shouldn’t drink sports drinks – my kid is very active, runs hard, and plays competitive sports. What’s your recommendation? Kelli’s Answer: Just like you’ve noted in your question, it simply depends on the activity your child is participating at, and at what level of intensity. For most young kids under...Read more »

Question: There are times when I put in two hydration/electrolyte tablets into my water bottle when going on a run. I’m hoping it will give me twice the benefit, but am I correct to think that or is it a waste to put in more than one at a time? Kelli’s Answer: Thanks so much...Read more »

David’s Nutrition Question: I read that I should drink 2 litres of water during a normal day and that I should drink 500 ml to 750 ml per hour if I am exercising. Is the 500 ml to 750 ml consumed during exercise extra to the 2 litre daily minimum? In other words if...Read more »

Boost Fuels without Sulphites? Question: How can I get “boost” fuels without products having hidden sulphites? Most if not all energy products have sulfites either listed or hidden. Kelli’s Answer: I agree, it can be tough to figure out which foods have sulfites as there are “loopholes” in the company’s requirements to list them...Read more »

Soy Protein Question: I have recently undertaken a goal to get in shape by cycling. I am suplimenting my nightly rides of 5-10 miles with a diet and counting calories. Recently I have been discussing protein bars and shakes and the topic of “soy” protein came up. Some comrades of mine claim that soy...Read more »

Hydrating I’m at the stage where I’m trying to figure out the best ways to fuel and hydrate on a ride to avoid energy dips and mad cramps. Does ones weight play a part in determining how many mg (40-60 you say) p/hr? How do I decide on source of energy, protein shake vs protein bar,...Read more »

One Best Food Question: Due to work commitments and a varying shift pattern I find it difficult to stick to a strict diet and regime. I eat healthily, have a varied diet and am fortunate to have a very good cook as a partner but what one thing should I try to eat more...Read more »

C-Store Snacks Question: There are times when I find myself out on a longer ride than I had planned, but I’m ill prepared with something to eat (I need to plan better). Sometimes the only place to grab a bite is at a c-store. Do you have any recommendations as to the best c-store...Read more »

Question: This past weekend I did a century and had a bonk experience. I forgot my pack with my fuels, so I overdid the lunch with foods at a restaurant all at once (food choices were “heavy” – mashed potatoes, broccoli rice casserole, mac and cheese, and salisbury steak – not the best options)....Read more »

Question: I’m training for some upcoming races this Spring/Summer. On short rides I tend to just drink water because I don’t want to overuse all the sugary sports drinks. Is it okay to just drink water on longer rides as well (2-3 hours)? Or should I add a electrolyte powder or pill? Kelli’s Answer:...Read more »

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out. Have you tried either of these? Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.